Self-Care and Avoiding Burnout as a Single Mom: A Practical Guide

Being a single mom is an all-consuming role. You’re balancing work, parenting, finances, and daily responsibilities—often without a break. But if you don’t take care of yourself, burnout will creep in, leaving you exhausted, irritable, and emotionally drained. Self-care isn’t selfish; it’s essential!

Here are some realistic, practical self-care strategies that fit into a busy single mom’s life.

1. Accept That You Can’t Do It All—And That’s Okay

One of the biggest sources of burnout is trying to be everything for everyone. I had to decide a long time ago that my kids were more important than my belief that my house should be clean and tidy. That might sound silly, but to me, it was a reflection of how good of a mom I was - dirty house = terrible mom. That belief wasn't true though and I had to let it go. That's not to say that my house is sludge, but it's "lived in" and the kids are happy and know that they're loved. That's better than a spotless house! It’s okay to let go of unrealistic expectations and focus on what truly matters.

What You Can Do:

✔ Give yourself permission to not be perfect

✔ Prioritize what matters most

✔ Remind yourself: “Done is better than perfect.”

Watch for: Feeling like a failure because you can’t do everything at 100%.

Read more about overcoming mom guilt at Psychology Today.

2. Carve Out “Me Time” (Even If It’s Just 10 Minutes)

Self-care doesn’t have to mean spa days or long vacations. In fact, it can mean spending 5 minutes on the toilet contemplating life or putting lotion on. Even small moments of “me time” help recharge your energy.

What You Can Do: (Doing any of these is a win!)

✔ Wake up 15 minutes earlier to be able to enjoy coffee in silence.

✔ Do personal hygiene things like skin care for your face, painting your nails, or even going out and getting your nails done.

✔ Get your favorite warm drink to have at home or do some experimenting to find a favorite. Warm drinks are soothing.

✔ Take 10 minutes a day just for YOU (reading, stretching, deep breathing).

Watch for: Feeling like you never get a moment to yourself, even for basic self-care.

3. Ask for Help—And Actually Accept It

You ARE strong, but you are not meant to do this alone. Accepting help is a sign of wisdom and maturity, not weakness.

What You Can Do:

✔ Say “yes” when someone offers to babysit or run an errand for you.

✔ Look for local single mom support groups (online or in person).

✔ Trade favors with other moms—swap childcare or grocery runs.

Watch for: Feeling like you have to do everything alone because you don’t want to “bother” others. Find single mom support resources at Single Moms Planet.

4. Set Boundaries and Protect Your Energy

Saying “yes” to everything leads to burnout. Protecting your time and energy is necessary for your well-being.

What You Can Do:

✔ Say no and try not to feel guilty about it—you don’t owe everyone your time.

✔ Set limits on social interactions that drain you.

✔ Don’t feel bad about ending toxic conversations, even with family members.

Watch for: Feeling emotionally exhausted from constantly giving too much.

Learn how to set healthy boundaries at Verywell Mind.

5. Move Your Body (Without Making It Complicated)

Exercise isn’t just about fitness—it reduces stress, improves sleep, and boosts mood. But as a busy mom, you need simple, low-pressure ways to move your body.

What You Can Do:

✔ Dance in the kitchen with your kids for 5 minutes.

✔ Take a 10-minute walk outside (fresh air helps reset your mind). *Use caution if you've recently left an abusive or toxic relationship.

✔ Try at-home workouts (YouTube has free 5- to 10-minute routines).

Watch for: Feeling sluggish, anxious, or restless without movement.

6. Create a Low-Stress Meal Plan

Meal planning doesn’t have to be complicated—it’s about making life easier, not adding more stress.

What You Can Do:

✔ Make 3-5 easy go-to meals (like pasta, tacos, or sheet-pan dinners).

✔ Use pre-cut frozen veggies and pre-cooked proteins to save time.

✔ Cook double batches so you have leftovers for busy nights.

Watch for: Skipping meals or surviving on coffee and snacks or fast food because cooking feels overwhelming. Find quick meal ideas at Eating Well.

7. Prioritize Sleep—Even If It Means Letting Other Things Go

Sleep deprivation makes everything harder—your patience, energy, and mood all suffer.

What You Can Do:

✔ Set a bedtime for yourself and stick to it.

✔ Create a bedtime ritual (for you and your kids).

✔ Limit screen time an hour before bed (read a book instead).

✔ We sleep better when the air is cooler.

✔ White noise is magical, whether it's from a fan or a white noise machine!

✔ If your child is young, nap when they nap (yes, really).

Watch for: Feeling mentally and physically drained all the time. Read sleep tips at Sleep Foundation.

8. Give Yourself Grace—You’re Doing Enough

There is no such thing as a perfect mom. If you worry that you're not a good enough mom, but you're willing to do what it takes, take that as a sign that you are doing well. Bad moms don't care if they're being bad moms. Self-care includes forgiving yourself for not doing it all and not doing it all the way you think that you should.

What You Can Do:

✔ Remind yourself: "My best is enough."

✔ Let go of mom guilt—you’re already doing so much. (I have to do this one regularly, still.)

✔ Celebrate small wins (Did you make it through the day? That’s a win!).

Watch for: Feeling like you’re constantly falling short, despite doing your best. Read more about managing mom guilt at Motherly.

Final Thoughts

As a single mom, taking care of yourself isn’t a luxury—it’s a necessity.  When you make time for your well-being, you show your kids that self-care is important for everyone. They may not love it when they're younger, but they will appreciate it later.